Hey! It’s John,

Today you’ll learn:

• My system for hacking flow states

• Capitalizing on your peak time to 2-100x productivity

• Methods to ignite and sustain momentum

Know those days where you’re just on a roll like nothing can stop you?

This momentum makes everything effortless.

This is your flow state.

This is when you’re 2-100x more productive than any other time during the day. I first learned from it from Ari Meisel in one of Leon Hendrix’s videos [link], the guy that works 20 minutes a day (absolutely incredible).

Imagine that… 2-100x productivity… What what that look like for you?

Let’s jump into it →

Hacking Flow States

I’m leveraging the protocols of Dr. Andrew Huberman and Rian Doris.

We’re hacking our biology in the morning to capitalize on these “productivity waves.”

Productivity Waves:

• 1st Wave: 30 minutes after waking

• 2nd Wave: 3 hours after waking

• 3rd Wave: 11 hours after waking

These productivity waves happen because of circadian shift changes in your body’s 24-hour cycle. Additionally, the biological mechanisms at play: releases of neuro-chemicals like dopamine and serotonin.

My Caffeine Intake: None until 90 minutes after waking up [Huberman explains why here]. This is so you don’t get a caffeine crash later on. I also drink a coffee alternative (mushroom coffee) that has proven to be helpful for me in staying focused.

When I turn off my sleep alarm, I have an automation that goes off and it sets four (4) timers for 30 minutes, 1.5 hours (coffee), 3 hours, and 11 hours.

Here’s my Apple notes drawing illustrating the productivity waves, peak time, caffeine intake, and when I enter into flow states, and when I recover.

Sequencing of Events:

• Cold Shower - Immediate after waking up. Be at my work desk before my 30 minute timer goes off.

• Journal for 30 min - helps me free up bandwidth and enter into a flow state. It helps stimluate the mind first thing in the morning.

• After 90 min - Drink coffee (then 1-2 cups after that).

• After 3-4 hours of waking: I’ll keep working until I reach “Peak Time” - when I’m 2-100x more productive anytime in the day (more on that below).

• Once I’ve exhausted my mental energy, I’ll then pivot over to recovery stage.

In the “Recovery” phase, I engage in “brain-dead” activities. Low-effort activities that doesn’t require too much decision making or high-level thinking, or I take a 20-minute nap. The goal is to be recovered before entering into my next phase. Remember: rest is productive.

My Experience:

Over time, I realized my 3rd wave of productivity is closer to 12-13 hours after waking up, rather than 11 hours.

Moreover, when I don’t get adequate sleep, my circadian rhythm is disrupted. Those mornings, it’s more difficult to access my flow states.

Continue to test and iterate until it works for you.

Peak Time: 2-100x Results

How I get the most out of my peak time: Focus on deep work tasks.

For me, this includes:

• Writing and research for content

• Strategic planning and high-level decision making

• Eat the frog first thing in the morning (mostly, major tasks in my projects)

Ignite and Sustain Momentum

I follow this simple rule, Gall’s Law: Simple then Scale.

Having small wins is crucial.

Motivation comes with momentum.

After small wins built over time, you’re inclined to continue your progress.

After my trip to Europe, I decided to hire a coach. With countless business ideas and being unconditioned from being away, I was in a state of momentum and needed to sustain it.

I bought courses, paid to be in exclusive groups, and initiated projects I’ve been putting off.

With momentum, there’s internal and external.

Internal only lasts so long, and I knew this.

So that’s where external comes in: accountability.

If you have the financial means, you could hire a coach. I use Commit Action. Try it and see if it’s worth it for you, they have a 30-day money back guarantee. Use my link for $200 OFF, or full price directly on their website.

See if you can start a habit contract with someone [Jame Clear’s Habit Contract].

Additionally, keep a steak going.

For every day I follow through on habits, I kept a streak.

Reminder- time is a precious resource.

Keep the momentum going,

John :)